How to do the One arm kettlebell Swing

I am Annabelle Malfoy with kettlebellathletics.com and crustedphilly.com. Today I am going to show you the one handed swing. The swing can be done with two hands but the one handed swing is really important because a lot of the kettleball movements are performed one handed. Snatch the clean high pools so it is important to learn a swing that is important to the dead lift but it is the fundamental move for a lot of kettlebell movements.

So you are going to stand with the kettlebell between your feet which are a little bit wider than the shoulder width apart. You are going to sit back with your hips just like when you will pick it up from a dead lift and you are going to let it swing back between your legs using your hips and your glutes to project the bell forward. You can go a different height depending on the weight and what you are looking to achieve. Wait until it is going to be on your heels on this, you never want to rise to your toes when you are in the bottom of the squat from the front with the other arm.

[Demonstration]

Let it take its on course on the way out with the kettle bell. You do not want to control it coming down. Likewise, you want the kettlebell to become an extension of your arm. Let me use the lighter one to show you what I mean.

See how it continues straight up from my arm, you can tell that I am using too much shoulder to lift the kettle bell if you have things like this. That is not what you want. It is always going to be an extension of your arm.

Ketllebell one handed swing



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